Move
This 7-Minute Warm-Up Delivers A Serious Energy Boost
Have you ever noticed how, even those frigid days when you walk into a barre3 studio chilled to the bone, your body feels warm and limber after just the first five minutes of class? That’s the magic of our warm-up.
“Warming up before any workout is essential because it loosens up your muscles, which allows you to move with a lot more freedom and helps prevent injury,” says Producer and Instructor Trainer Andrew Ash. “Plus, it preps you both physically and mentally to sustain your energy and strength throughout the workout.”
We’ve got you covered in the studio (and online!), but what about those days when you’re not doing a barre3 class? We asked Andrew to create a dynamic warm-up that you can do anytime, anywhere. Whether you’re heading out for a run or just want to warm your body on a chilly day, knock out this 7-minute routine—full of active stretches and big, total-body movements—to feel your best.
Start in Primary Posture. Feet hip-distance apart, knees slightly bent, feet firmly rooted to the floor. This is where your body is meant to be, where you feel the least amount of pressure on your joints.
0-0:15: Take three deep, opening breaths, raising your arms above your head and extending your spine on each inhale, lowering your hands and rounding your spine on each exhale.
0:15-0:30: Perform a Sumo Twist to the right: Get in Sumo Squat position, with your feet a little more than shoulder-width apart, toes pointed out to 11 and 1 o’clock, spine tall, hands on top of thighs. Rotate your torso to the right as you drop your left shoulder toward your right knee. Hold.
0:30-0:45: Switch sides and repeat the same Sumo Twist to the left.
0:45-1:45: Do Sumo Squats: Stand with feet a little more than shoulder-width apart, toes pointed out to 11 and 1 o’clock, hands at heart center in front of your chest, elbows by your sides. Push your hips behind you until your thighs are almost parallel to the floor. Squeeze your glutes as you rise back up to start. Repeat.
1:45-2:45: Layer on a Flat Palm Twist to your Sumo Squats: As you rise up to standing, extend your right arm and reach it across your body, rotating your spine slightly to the right. Repeat the same motion in the other direction.
2:45-3:45: Transition to a Side Body Lean: Keeping your feet a little more than shoulder-width apart, slowly hinge over to the right with your left arm extended overhead; return to center. Switch sides and repeat.
3:45-4:45: Perform a Crescent Lunge with your right leg forward, knee bent without going past your ankle, left leg back.
4:45-5:45: Perform a Crescent Lunge with your left leg forward; right leg back.
5:45-6:00: Do a Wide-Stance Fold-Over: Stand with your feet as far out to the sides as possible, toes facing forward, forming a triangle with your lower body. Hinge forward from your hips, keeping your back flat, and reach your hands toward floor in front of you. Hold, and then slowly rise back up to start.
6:00-7:00: Do a Plank Hold: Put your hands directly under your shoulders like you’re about to do a pushup. Ground your toes into the floor and raise your knees off the ground, keeping your hips level and square. Lift your hips up and engage your abs to hold them there. Remember to breathe.
7:00-7:15: Do a Chest Opener: Starting in Primary position, reach your arms behind you, clasping your hands together if that’s comfortable. Inhale as you flex your spine into a slight backbend, lifting your arms slightly. Exhale and release. Repeat.
Have you ever noticed how, even those frigid days when you walk into a barre3 studio chilled to the bone, your body feels warm and limber after just the first five minutes of class? That’s the magic of our warm-up.
“Warming up before any workout is essential because it loosens up your muscles, which allows you to move with a lot more freedom and helps prevent injury,” says Producer and Instructor Trainer Andrew Ash. “Plus, it preps you both physically and mentally to sustain your energy and strength throughout the workout.”
We’ve got you covered in the studio (and online!), but what about those days when you’re not doing a barre3 class? We asked Andrew to create a dynamic warm-up that you can do anytime, anywhere. Whether you’re heading out for a run or just want to warm your body on a chilly day, knock out this 7-minute routine—full of active stretches and big, total-body movements—to feel your best.
Start in Primary Posture. Feet hip-distance apart, knees slightly bent, feet firmly rooted to the floor. This is where your body is meant to be, where you feel the least amount of pressure on your joints.
0-0:15: Take three deep, opening breaths, raising your arms above your head and extending your spine on each inhale, lowering your hands and rounding your spine on each exhale.
0:15-0:30: Perform a Sumo Twist to the right: Get in Sumo Squat position, with your feet a little more than shoulder-width apart, toes pointed out to 11 and 1 o’clock, spine tall, hands on top of thighs. Rotate your torso to the right as you drop your left shoulder toward your right knee. Hold.
0:30-0:45: Switch sides and repeat the same Sumo Twist to the left.
0:45-1:45: Do Sumo Squats: Stand with feet a little more than shoulder-width apart, toes pointed out to 11 and 1 o’clock, hands at heart center in front of your chest, elbows by your sides. Push your hips behind you until your thighs are almost parallel to the floor. Squeeze your glutes as you rise back up to start. Repeat.
1:45-2:45: Layer on a Flat Palm Twist to your Sumo Squats: As you rise up to standing, extend your right arm and reach it across your body, rotating your spine slightly to the right. Repeat the same motion in the other direction.
2:45-3:45: Transition to a Side Body Lean: Keeping your feet a little more than shoulder-width apart, slowly hinge over to the right with your left arm extended overhead; return to center. Switch sides and repeat.
3:45-4:45: Perform a Crescent Lunge with your right leg forward, knee bent without going past your ankle, left leg back.
4:45-5:45: Perform a Crescent Lunge with your left leg forward; right leg back.
5:45-6:00: Do a Wide-Stance Fold-Over: Stand with your feet as far out to the sides as possible, toes facing forward, forming a triangle with your lower body. Hinge forward from your hips, keeping your back flat, and reach your hands toward floor in front of you. Hold, and then slowly rise back up to start.
6:00-7:00: Do a Plank Hold: Put your hands directly under your shoulders like you’re about to do a pushup. Ground your toes into the floor and raise your knees off the ground, keeping your hips level and square. Lift your hips up and engage your abs to hold them there. Remember to breathe.
7:00-7:15: Do a Chest Opener: Starting in Primary position, reach your arms behind you, clasping your hands together if that’s comfortable. Inhale as you flex your spine into a slight backbend, lifting your arms slightly. Exhale and release. Repeat.
